Calories in Gatorade: Nutrition Facts & Serving Sizes
Per 8 fl oz (237g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Gatorade is a commercial sports drink formulated to replenish electrolytes and carbohydrates lost during exercise, primarily providing sodium, potassium, and simple sugars. An 8 fl oz serving (237g) contains just 19 calories, 4.5g of carbs, and 107mg of sodium. Per 100g it comes in at 8 calories, making it one of the lowest-calorie beverages available. The low calorie count is because most of the volume is water, with a small amount of added sugars (1.3g per 100g) for energy and electrolytes for hydration. Potassium at 13mg and phosphorus at 7mg per 100g provide modest mineral support. Gatorade is designed for athletes exercising at moderate to high intensity for 60 minutes or more, not as a casual low-calorie drink.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 8 fl oz (237g) | 19 | 0.2g | 4.5g | 0g | 0g |
| 100g | 8 | 0.1g | 1.9g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 8 | |
| Protein | 0.1g | |
| Total Fat | 0g | |
| Total Carbohydrates | 1.9g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 1.3g | 3% |
| Sodium | 45mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Potassium | 13mg | 0% |
| Vitamin B12 | 3.4mcg | 142% |
| Phosphorus | 7mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Gatorade
Gatorade was developed by researchers at the University of Florida to address the hydration and electrolyte needs of athletes training in hot conditions. The sodium content (107mg per 8 oz serving) is intentionally included to stimulate thirst, promote fluid retention, and replace what is lost in sweat.
For exercise sessions lasting over 60 minutes, research from the American College of Sports Medicine supports the use of sports drinks with sodium and carbohydrates to maintain plasma volume, delay fatigue, and sustain performance better than water alone.
The carbohydrate content at 4.5g per 8 oz serving provides rapidly available glucose to working muscles during prolonged aerobic or high-intensity exercise, helping maintain blood glucose and spare muscle glycogen.
For casual or low-intensity activity under 60 minutes, water is sufficient and Gatorade provides no added benefit. Its best use case is during or after intense training sessions lasting more than an hour, particularly in hot environments where sweat losses are high. The low calorie count means it does not significantly contribute to a calorie surplus even in large quantities.
Dietary Considerations
Gatorade is vegan, dairy-free, and gluten-free in standard formulations. It is suitable for low-fat and low-calorie diets due to its minimal calorie content of 19 calories per 8 oz. It is not appropriate for keto or very-low-carb diets because the carbohydrates are deliberately fast-acting sugars. For weight loss, Gatorade is often unnecessary unless doing intense exercise over 60 minutes, and plain water is typically a better choice. The sodium content of 107mg per serving is generally not a concern for active individuals but is worth noting for those with hypertension. Sugar-free G2 versions exist with fewer than 10 calories per serving.
Daily Intake (100g)
100g of gatorade provides 0% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Gatorade?
An 8 fl oz serving of Gatorade (237g) has about 19 calories. Per 100g, Gatorade contains 8 calories. A standard 32 fl oz bottle has around 76 calories.
Is Gatorade good for weight loss?
Gatorade is a low-calorie drink at 19 calories per 8 oz, so it does not significantly impact a calorie deficit. However, it is not a weight loss drink either. Water is the better hydration choice unless you are exercising intensely for over 60 minutes.
How much protein in Gatorade?
Gatorade contains essentially no protein at 0.1g per 100g. It is not designed as a protein source. For post-workout protein, you need a separate food or supplement.
When should I drink Gatorade?
Gatorade is most effective during or after exercise lasting more than 60 minutes at moderate to high intensity. For shorter workouts or casual activity, water is sufficient and Gatorade offers no advantage.
Is Gatorade better than water for hydration?
For exercise under 60 minutes at moderate intensity, water is equally effective. For longer or more intense sessions, the sodium and carbohydrates in Gatorade improve fluid absorption and sustain energy better than water alone.
Is Gatorade high in sugar?
Gatorade has 1.3g of sugar per 100g and 3.1g per 8 oz serving, which is relatively low. A 32 oz bottle contains about 12g of sugar. This is much less than soda or juice, though zero-sugar G2 versions are available.
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